Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Yardlong bean (Asparagus bean) raw
  5. Compare
  6. Yardlong bean (Asparagus bean) raw vs. Flax seeds

Yardlong bean (Asparagus bean) raw vs. Flax seeds — In-Depth Nutrition Comparison

Compare

How are yardlong bean (Asparagus bean) raw and flax seeds different?

  • Flax seeds have more copper, vitamin B1, manganese, phosphorus, magnesium, iron, selenium, zinc, vitamin B6, and calcium than yardlong bean (Asparagus bean) raw.
  • Daily need coverage for copper for flax seeds is 130% higher.

Yardlong bean, raw and Seeds, flaxseed are the varieties used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Flax seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -86.7%
Contains more MagnesiumMagnesium +790.9%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +238.8%
Contains more IronIron +1119.1%
Contains more CopperCopper +2441.7%
Contains more ZincZinc +1073%
Contains more PhosphorusPhosphorus +988.1%
Contains more ManganeseManganese +1110.7%
Contains more SeleniumSelenium +1593.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +3033.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1436.4%
Contains more Vitamin B2Vitamin B2 +46.4%
Contains more Vitamin B3Vitamin B3 +651.2%
Contains more Vitamin B5Vitamin B5 +1690.9%
Contains more Vitamin B6Vitamin B6 +1870.8%
Contains more FolateFolate +40.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Flax seeds DV% diff.
Polyunsaturated fat 0.169g 28.73g 190%
Copper 0.048mg 1.22mg 130%
Vitamin B1 0.107mg 1.644mg 128%
Fiber 27.3g 109%
Manganese 0.205mg 2.482mg 99%
Magnesium 44mg 392mg 83%
Phosphorus 59mg 642mg 83%
Iron 0.47mg 5.73mg 66%
Fats 0.4g 42.16g 64%
Selenium 1.5µg 25.4µg 43%
Zinc 0.37mg 4.34mg 36%
Vitamin B6 0.024mg 0.473mg 35%
Protein 2.8g 18.29g 31%
Calories 47kcal 534kcal 24%
Calcium 50mg 255mg 21%
Vitamin C 18.8mg 0.6mg 20%
Vitamin B5 0.055mg 0.985mg 19%
Monounsaturated fat 0.036g 7.527g 19%
Potassium 240mg 813mg 17%
Vitamin B3 0.41mg 3.08mg 17%
Saturated fat 0.105g 3.663g 16%
Choline 78.7mg 14%
Carbs 8.35g 28.88g 7%
Folate 62µg 87µg 6%
Vitamin A 43µg 0µg 5%
Vitamin B2 0.11mg 0.161mg 4%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Sodium 4mg 30mg 1%
Net carbs 8.35g 1.58g N/A
Sugar 1.55g N/A
Tryptophan 0.032mg 0.297mg 0%
Threonine 0.104mg 0.766mg 0%
Isoleucine 0.15mg 0.896mg 0%
Leucine 0.2mg 1.235mg 0%
Lysine 0.184mg 0.862mg 0%
Methionine 0.04mg 0.37mg 0%
Phenylalanine 0.154mg 0.957mg 0%
Valine 0.162mg 1.072mg 0%
Histidine 0.09mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +1162.2%
Contains more ProteinProtein +553.2%
Contains more FatsFats +10440%
Contains more CarbsCarbs +245.9%
Contains more OtherOther +518.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +20808.3%
Contains more Poly. FatPolyunsaturated fat +16900%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.